Using this set as a pretty red ribbon to complete the whole pain package, James cranks out 100 reps total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.

Grage Tip: Note that James is a badass and does push-ups on his knuckles—no big deal. “Do them in whatever fashion you choose, so long as you complete the 100 reps and really burn the muscle out,” he says. “This will give you that blood flow and extra pump.”…

“..Watch the video as Troy Adashun dives in and discusses in detail these great muscle-building foods.

0:30 – Salmon

Salmon is a delicious muscle-building food and is high in protein and omega fatty acids. A diet rich in healthy fats is essential for any muscle-building diet plan. Most skinny guys lack healthy monounsaturated fats in their diet, and salmon is a great way to implement them into your muscle gain diet. ..

2:42 – Watermelon

Watermelon is a delicious addition to a muscle gain diet and serves as the perfect post-workout carbohydrate source. Watermelon has a high glycemic rating, meaning that it will spike your insulin and serve as a nutrient activator for post-workout consumption. Watermelon is also high in citrulline and will aid in boosting post-workout nitric oxide levels, which will raise your HGH levels naturally. Higher HGH levels post workout mean that your body will build muscle and burn fat. This means that watermelon is the perfect post-workout carbohydrate for a muscle-building diet.

3:57 – Broccoli

What to eat to gain muscle mass usually consists of protein, healthy fats, and carbohydrates, but vegetables also play a key role! Broccoli actually helps to kill free radicals and fight off estrogen in your body, raising your natural testosterone levels. This makes broccoli a great muscle-building food and the perfect side dish for any bodybuilding diet.

“..Cottage cheese’s muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures—also known as good bacteria—that will help you break down and absorb all the nutrients you need to get bigger and stronger..

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow-acting carbs per cup along with 12 grams of fiber

..Lentils should be your secret mass-building weapon. One cup of cooked lentils contains 18 grams of protein and 40 grams of slow-digesting quality carbohydrates. They are also very inexpensive and have a long shelf life. They cook up in just 10 minutes and can be added mixed in with brown rice, sprinkled over a salad, or eaten as a standalone side dish…”

…Salmon contains both high-quality protein and the long-chain omega-3 fats like EPA and DHA. These omega-3 fatty acids are most well known for their ability to improve heart health, but they also inhibit muscle breakdown while increasing the anabolic capacity of amino acids. If you don’t like eating fish, then make sure to take a fish oil supplement to reap these benefits…

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals…

..Searching for an even leaner alternative to beef with plenty of flavor? Look to bison. Bison meat contains only 2-3 grams of fat per 3.5-ounce serving—beef has multiple times that, averaging 8-9 grams of fat in a comparable cut. It also has fewer calories per ounce, making it a precious source of protein for guys trying to stay lean…

True Greek yogurt is even richer in protein than the regular variety, and contains gut-bacteria-boosting probiotics. Be careful not to splurge on flavored yogurts, though, since they are often sneaky sugar bombs. (Add some fresh fruit instead..

Cooked brown rice has five grams of protein per cup. It also has a relatively high amount of branched-chain amino acids, making it a good vegetarian muscle-building food…

Tuna is ultra-rich in protein, and very lean, especially when compared to terrestrial animal protein. If you’re buying tuna steaks, though, aim for sustainably fished tuna, since they are a heavily fished species. On a budget? A single 5-oz can of chunk white tuna (actually albacore, a tuna relative) contains 30 grams of protein…

Now booming in popularity, almond butter has a far better ratio of protein to fat than peanut butter. It’s also a milder-tasting, and like unprocessed almonds (duh) contains Vitamins B2 and E, helping to bolster the immune system…

Shrimp is sweet, cheap, and versatile in the kitchen. You might associate it with holiday get-togethers and snooty cocktail parties, but shrimp is actually a humble source of lean protein in a virtually fat-free package…

-Supplements

This is just some tips as I’m researching them as I “try” to build some muscle mass in my body. What are some other personal tips you have that you’ve used or currently use?